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Nori vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on the differences between nori and breadfruit

  • Nori is higher in vitamin A, manganese, folate, vitamin B2, copper, iron, vitamin C, zinc, and vitamin E, yet breadfruit is higher in fiber.
  • Nori covers your daily vitamin A needs 104% more than breadfruit.
  • Nori contains 16 times more manganese than breadfruit. While nori contains 0.988mg of manganese, breadfruit contains only 0.06mg.

Food varieties used in this article are Seaweed, laver, raw and Breadfruit, raw.

Infographic

Nori vs Breadfruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +311.8%
Contains more IronIron +233.3%
Contains more CopperCopper +214.3%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +93.3%
Contains more ManganeseManganese +1546.7%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +37.6%
Contains less SodiumSodium -95.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin CVitamin C +34.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +1386.7%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +59%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +942.9%
Contains more Vitamin B1Vitamin B1 +12.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient Nori Breadfruit DV% diff.
Manganese 0.988mg 0.06mg 40%
Folate 146µg 14µg 33%
Vitamin B2 0.446mg 0.03mg 32%
Vitamin A 260µg 0µg 29%
Copper 0.264mg 0.084mg 20%
Fiber 0.3g 4.9g 18%
Iron 1.8mg 0.54mg 16%
Vitamin C 39mg 29mg 11%
Protein 5.81g 1.07g 9%
Zinc 1.05mg 0.12mg 8%
Carbs 5.11g 27.12g 7%
Vitamin E 1mg 0.1mg 6%
Magnesium 2mg 25mg 5%
Calcium 70mg 17mg 5%
Vitamin B6 0.159mg 0.1mg 5%
Potassium 356mg 490mg 4%
Vitamin B3 1.47mg 0.9mg 4%
Phosphorus 58mg 30mg 4%
Vitamin K 4µg 0.5µg 3%
Calories 35kcal 103kcal 3%
Sodium 48mg 2mg 2%
Vitamin B5 0.521mg 0.457mg 1%
Vitamin B1 0.098mg 0.11mg 1%
Fats 0.28g 0.23g 0%
Net carbs 4.81g 22.22g N/A
Sugar 0.49g 11g N/A
Selenium 0.7µg 0.6µg 0%
Choline 10.4mg 9.8mg 0%
Saturated fat 0.061g 0.048g 0%
Monounsaturated fat 0.025g 0.034g 0%
Polyunsaturated fat 0.11g 0.066g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0.052mg 0%
Isoleucine 0.259mg 0.064mg 0%
Leucine 0.501mg 0.065mg 0%
Lysine 0.222mg 0.037mg 0%
Methionine 0.145mg 0.01mg 0%
Phenylalanine 0.273mg 0.026mg 0%
Valine 0.402mg 0.047mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +443%
Contains more FatsFats +21.7%
Contains more WaterWater +20.4%
Contains more OtherOther +305.4%
Contains more CarbsCarbs +430.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +36%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.